WEEK of WOD's 9.6.21 - 9.10.21

MONDAY, SEPTEMBER 6th

OPEN GYM 5am-6pm, Group WOD 8am

"13 FALLEN HEROS"

13 rounds for time:

26/20 Calorie Row

8 Strict Pull-Ups

21 Shoulder to Overhead (95/65)

Target Time: 38-42 minutes

Time Cap: 50 minutes

Scaling option 1 (Masters 45+)

13 rounds

26 Calorie Row

8 Kipping Pull-Ups

21 Shoulder to Overhead (75/55)

Scaling Option 2 (Beginner)

13 Rounds

13 Calorie Row

8 Ring Rows

21 Wall Ball Push Press (light)

B. Mobility:

2min Couch Stretch ea side

2min Lat Banded Dist ea side

AT HOME OPTION:

42-30-18

Burpees

*400m Run after each set

TUESDAY, SEPTEMBER 7th

A. 2 Bench Press x 6 sets @80% of 1RM

* Complete a set every 1 minute 30 seconds *

DELOAD WEEK

B. For Time:

200m Run

10 Squat Cleans (135/95)

200m Run

8 Squat Cleans (155/105)

200m Run

6 Squat Cleans (185/125)

200m Run

4 Squat Cleans (205/145)

200m Run

2 Squat Cleans (225/155)

Target time: 10-12 minutes

Time cap: 15 minutes

Scaling option 1 (Masters 45+)

For Time:

200m Run

10 Squat Cleans (115/80)

200m Run

8 Squat Cleans (135/95)

200m Run

6 Squat Cleans (155/105)

200m Run

4 Squat Cleans (185/125)

200m Run

2 Squat Cleans (205/145)

Scaling Option 2 (Beginner)

For Time:

500m Bike Erg

10 Power Cleans (Light)

500m Bike Erg

8 Power Cleans (Light)

500m Bike Erg

6 Power Cleans (Light)

500m Bike Erg

4 Power Cleans (Light)

500m Bike Erg

2 Power Cleans (Light)

C. Chipper Ab Session:

100 Flutter Kicks

75 Penguin Taps

50 Feet anchored sit ups

25 Tuck Ups

AT HOME OPTION:

AMRAP 15:00

30 Sit Ups

30 Air Squats

30 Alternating Leg V-Ups

30 Air Squats

WEDNESDAY, SEPTEMBER 8th

A. 2 Back Squat x 6 sets @80% of 1RM

* Complete a set every 1 minute 30 seconds *

DELOAD WEEK

B. 3 Rounds for Time:

30 Wallballs (20/14)

20 Deficit Push-Ups (4in/2in)

50ft Single Dumbbell Walking Lunge (50/35)

Target time: 11-13 minutes

Time cap: 16 minutes

Scaling option 1 (Masters 45+)

3 Rounds

30 Wallballs (14/10)

20 Push-Ups

50ft Single Dumbbell Walking Lunge (35/25)

Scaling Option 2 (Beginner)

3 Rounds

30 Air Squats

20 Bar Push Ups

50ft Walking Lunge

C. Accessory + Mobility Session:

3 Sets:

10 Single Leg Glute Bridges (R/L)

10 Single Leg RDL (R/L)

*Rest 1min btw sets*

1:00 Pancake Stretch

1:00 Toe Touch Stretch

2:00 Frog Stretch

AT HOME OPTION:

3 Sets:

AMRAP 4:00

3 Wall Walks

18 Alternating Stepback Lunges (Total)

-Rest 2:00 B/T Sets-

THURSDAY, SEPTEMBER 9th

A. 2 Shoulder Press x 6 sets @80% of 1RM

* Complete a set every 1 minute 30 seconds *

DELOAD WEEK

B. For Time

40/32 Calorie Row

40 Pull-Ups

40 Box Jump Over (20”/16'')

25/20 Calorie Row

25 Chest to Bar Pull-Ups

25 Box Jump Over (24”/20”)

10/8 Calorie Row

10 Bar Muscle Ups or 15 Burpee Pull-Ups

10 Box Jump Overs (30”/24”)

Target time: 18-20 minutes

Time cap: 24 minutes

Scaling option 1 (Masters 45+)

For Time

30/24 Calorie Row

30 Pull-Ups

30 Box Jump Over (20”/16'')

20/16 Calorie Row

20 Chest to Bar Pull-Ups

20 Box Jump Over (24”/20”)

10/8 Calorie Row

10 Bar Muscle Ups or 15 Burpee Pull-Ups

10 Box Jump Overs (30”/24”)

C. Mobility Session:

Calf stretch on rig

Banded shoulder stretch on rig

Banded tricep stretch

AT HOME OPTION:

3 Sets:

1:00 Max Reps Cossack Squats

1:00 Max Reps Alternating Box/Chair Step Ups

1:00 Max Reps Jumping Air Squats

1:00 Max Reps Push Ups

1:00 Rest

FRIDAY, SEPTEMBER 10th

A. 2 Deadlifts x 6 sets @80% of 1RM

* Complete a set every 1 minute 30 seconds *

DELOAD WEEK

B. 3 rounds for Time:

22 Power Snatch (75/55)

11 Bar Facing Burpees

- rest 3:00 -

For Time:

22 Bar Facing Burpees

11 Squat Snatch (165/115)

Target time:

Set 1: 5-7 minutes

Set 2: 3-4 minutes

Time cap:

Set 1: 10 minutes

Set 2: 5 minutes

Scaling option 1 (Masters 45+)

3 rounds

22 Power Snatch (65/45)

11 Bar Facing Burpees

rest 3:00

For Time:

22 Bar Facing Burpees

11 Squat Snatch (135/95)

* Scaling Option 2 (Beginner)

3 rounds

22 Alternating Dumbbell Snatch (light)

11 Up Downs

rest 3:00

For Time:

22 Up Downs

11 Power Cleans (light)

AT HOME OPTION:

30 minute walk/jog or 30 minute mobility of your choice!

SATURDAY, SEPTEMBER 11th

"9/11 HERO WOD"

A. For Time

2001 meter Run

11 Box Jumps (30/24 in)

11 Thrusters (125/85 lb)

11 Chest-to-Bar Pull-Ups

11 Power Cleans (175/115 lb)

11 Handstand Push-Ups

11 Kettlebell Swings (2/1.5 pood)

11 Toes-to-Bars

11 Deadlifts (170/115 lb)

11 Push Jerks (110/75 lb)

2001 meter Row

B. 3 sets

42/34 Calorie Echo Bike

- Rest 1:1 between sets -

Target time each set: 2:30-3:30

Time cap: 4 minutes

Scaling option 1 (Masters 45+)

3 sets (1:1)

42/34 Calorie Assault Bike

Beginner Option

3 sets (1:1)

3:00 Max Calorie Assault Bike

3:00 Rest